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How to Low Carb Diet



Ok, so you make the decision to lose some weight, or a lot of weight depending on your situation. You choose a plan, dive right in and what happens? You feel hungry all the time! This is a common issue when your body is in a calorie deficit.

The High Protein Diet MenuA low carb diet, for example, the Atkins Diet, encourages you to eat foods that are high in protein, any type of meat or fatty food, targeting those dreaded hunger cravings and allowing you to feel fuller. A popular misconception with trying this type of diet is that it is okay to eat large amounts of cheese, processed meats, sausages and burgers. The truth is that all these types of foods while high in protein, are also loaded with saturated fats and should be avoided by anyone seeking to lose weight or develop healthy eating habits. Of course, there are also healthy protein options available to those who would like to reduce their carbohydrate intake.

  • Healthy proteins to include in a low-carb diet would be: lean meats, eggs, fish, and low-fat or non-fat dairy products, as well as green vegetables such as broccoli, spinach or asparagus.




What is a Low Carb Diet? What to Eat & How to Low Carb Diet: The Ratios

Low Carb FoodsWhen choosing to follow a low-carb diet plan, your carbohydrates (sugars, starches, breads) need to be replaced with fats and proteins.

  • On average you will need to get from 60 to 70 percent of your daily intake from fat.

  • Carbohydrates will make up less than ten percent of your daily consumption. Those are actual number from a popular low carbohydrate meal plan.

    Due to these stringent restrictions and some basic nutrition common sense, I strongly advocate including food sources that are high in fiber, like fruits, vegetables and even low glycemic carbohydrates (complex carbs). Most updated or new commercial diets with a higher intake of protein are now including these options into their recommended plans. Also as mentioned above, you protein selections should consist mainly of healthier fats and you should avoid or use foods sparingly that are high in saturated fat and sodium.



    Calories Are Still King!

    Calories Are KingYou may think that choosing a low-carb diet, like Atkins, will free you from the dreaded calorie counting. Low carb dieters are led to believe that they don't need to count their calories to have success, because the foods they are eating are helping them to feel full for longer periods of time. Many do lose weight on this diet in the initial stages, but that can be short-lived due to water lose and not tracking calories. Additionally, it can be unhealthy if you are making the wrong food choices. Much of the weight lost can be attributed to water weight. When you resume your normal diet, as many people do, the weight comes right back.

    The best course of action for anyone seeking to lose weight or "make-over" their eating habits is to select healthy food choices, control portions, determine optimum caloric intake, count calories, and introduce some kind of physical activity to their lifestyle. Stay committed and you WILL see results. That's a scientific fact; regardless of what Dr. Atkins diet menu plan you follow.

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